Gym Day 116..Back and Biceps...

Todays workout wasn't too bad..gave up a bit on the bicep workout due to time, but it wasn't to bad.

Back

• 4 sets of chin ups,wide grip for 12 reps, then 10 reps, narrow grip for 6 reps, then 8 reps.
• 3 sets of seated high rows, 100 kg for 10 reps, 120 kg for 8 reps, 120 kg for 8 reps.
• 2 sets of pulldowns, 84 kg for 6 reps followed by 56 kg for 4 reps, 77 kg for 6 reps followed by 49 kg for 8 reps.
• 2 sets of seated rows, 63 kg for 9 reps twice.

Biceps

• 4 sets of preacher curls, 30 kg for 10 reps, 50 kg for 10 rep, 55 kg for 6 rep, 45 kg for 9 reps.
• 2 sets of dumbbell curls, 17.5 kg for 10 reps.
  

Gym Day 108 Back and Bi's...

This was a workout I did on Tuesday...

Back
- 4 sets of pull ups, 12 reps, 8 reps, different grip, 6 reps, 5 reps.
- pulldowns, 85 kgs for 7 reps, 3drop sets, 15 kg each time for 3 reps each, 75 kg for 8 reps, drop set again, 70 kgs for 8 with another drop set.
- 3 sets of bent over rows, 30 kgs for 10 reps, 32 kgs for 10 reps, 32, kgs for 9 reps.
- 3 sets of low cable rows, 45 kgs for 10 reps, 50 kgs for 8 reps, 45 kgs for 8 reps.

Biceps
- 3 sets of dumbbell curls, 22 kgs for 8 reps, 24 kgs for 8 reps, 20 kgs for 10 reps.
- 3 sets of high cable double arm curls, 15 kgs for 8 reps, 12.5 kgs for 10 reps, 10 kgs for 10 reps.
- 3 sets of cable curls, 50 kgs for 10 reps, 65 kgs for 8 reps, 40 kgs for 10 reps.

Gym Day 104...Shoulders and Biceps..

Shoulders

- 4 sets of barbell shoulder press, 20 kgs for 20 reps, 30 kgs for 10 reps, 40 kgs for 10 reps, 40 kgs for 6 reps followed by 20 kgs for 6 reps.
- 3 sets of lateral raises, 10 kgs for 10 reps.
- 2 sets of upright rows, 20 kgs for 10 reps.
- 2 sets of rear delt extensions, 56 kgs for 8 reps, 49 kgs for 8 reps.

Biceps

- 1 sets of dumbbell curls, 10 kgs for 20 reps.
- 3 sets of ez-bar curls, 25 kgs for 10 reps, 35 kgs for 10 reps, 45 kgs for 4 reps followed by 25 kgs for 6 reps.
- 1 set of dumbbell curls, 22 kgs for 8 reps.
- 4 sets of high double cable bicep curls, 25 kgs for 10 reps, 30 kgs for 10 reps, 35 kgs for 8 reps, 35 kgs for 8 reps.
- 3 sets of preacher curls, 40 kgs for 10 reps, 50 kgs for 8 reps, 60 kgs for 8 reps.

Gym Day 101..Shoulders and Biceps...

so today, well yesterday I worked shoulders and biceps...planned on doing this Thursday or Friday but i pulled my calf on Wednesday at football training (FAIL)..so couldn't bring myself to hop down there.

Shoulders
- 2 sets of barbell shoulder press, 25 kgs for 20 reps (warm up)
- 3 sets of machine shoulder press, 40 kgs for 10 reps, 50 kgs for 10 reps, 60 kgs for 6 reps followed by 40 kgs for 5 reps.
- 3 sets of lateral raises, 10 kgs for 10 reps.
- 2 sets of machine rear delt extensions, 56 kgs for 10 reps, 63 kgs for 10 reps.

Biceps
- 4 sets of concentration curls, 60 kgs for 8 reps, followed by 35 kgs for 5 reps, 50 kgs for 8 reps followed by 35 kgs for 5 reps, 45 ksg for 8 reps followed by 35 kgs for 4 reps.
- 3 sets of seated dumbbell curls, 17.5 kgs for 8 reps followed by 10 kg hammer curls for 6 reps, 16 kgs for 10 reps followed by 10 kg hammer curls for 5 reps.
- 1 last set of concentration curls, 25 kgs for 11 reps.

Weight 88 kilos.

Gym Day 97-98...Back, Biceps and Shoulders...

Back was worked on Tuesday.

- 2 sets of wide grip pull ups, 8-10 reps.
- 2 sets of narrow grip pull ups, 8-10 reps.
- 4 sets of t-bar rows, 20 kgs for 15 reps, 40 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 6 reps super set down.
- 3 sets of pulldowns, 63 kgs for 10 reps, 70 kgs for 10 reps, 84 kgs for 8 reps.

Today worked Shoulders and biceps.

- warmed up with 10 side laterals with 8kgs, 10 front raises with 8 kgs and 10 shoulder presses with 8 kgs.
- 1 set of shoulder press with 10 kgs for 10 reps.
- 4 sets of arnold press, 24 kgs for 10 reps, 26 kgs for 10 reps, 20 kgs for 10 reps, 20 kgs for 8 reps.
- 3 sets of side laterals, 10 kgs for 15 reps, 12.5 kgs for 10 reps, 14 kgs for 6 reps.
- 3 sets of cable front raises, not sure of the weight 8-10 reps.
- 3 sets of rear delt extensions, 50 kgs for 10 reps, 55 kgs for 10 reps, 65 kgs for 8 reps.

Biceps
- 4 sets of dumbbell curls followed by hammers, 8 kgs for 12 reps, 24 kgs for 10 reps followed by 8 kgs hammers for 6 reps, 20 kgs for 8 reps followed by 14 kg hammers for 5 reps, 18 kgs followed by 14 kg hammers for 4 reps.
- 2 sets of cable curls, 60 kgs for 10 reps, 65 kgs for 10 reps.
- 3 sets of high double arm cable curls, 10 kgs for 10 reps, 12.5 kgs for 10 reps, 15 kgs for 8 reps.

Gym Day 94 and 95...

On Wednesday worked Back and Biceps
- 4 sets of pulldowns, 35 kgs for 15 reps, 70 kgs for 10 reps, 84 kgs for 10 reps, 91 kgs for 7 reps.
- 3 sets of high seated rows, 80 kgs for 10 reps, 90 kgs for 10 reps, 100 kgs for 10 reps.
- 3 sets of T-bar rows, 40 kgs for 10 reps, 60 kgs for 10 reps, 40 kgs for 6 reps.
- 2 sets of chin ups, 6-10 reps

Biceps
- 4 sets of preacher curls, 20 kgs for 15 reps, 40 kgs for 20 reps, 45 kgs for 10 reps, 50 kgs for 7 reps.
- 3 sets of dumbbell curls, 20 kgs for 10 reps, 22 kgs for 8 reps, 17.5 kgs for 8 reps.
- 1 set of barbell curls, 30 kgs for 10 full reps, 10 partial reps top to middle and 10 partial reps bottom to middle.



On Thursday worked Shoulders and did Cardio.

Shoulders
- 2 sets of machine shoulder press, 35 kgs for 15 reps.
- 1 set of standing dumbbell shoulder press, 20 kgs for 10 reps.
- 3 sets of arnold press, 20 kgs for 10 reps, 22 kgs for 10 reps, 22 kgs for 10 reps.
- 3 sets of lateral raises, 10 kgs for 10 reps, 12.5 kgs for 10 reps.
- 3 sets of front raises, 10 kgs for 10 reps.

Traps
- 3 sets of superset shrugs, 30 kg dumbbells for 10 reps followed by 16 kg for 15 reps.

Carido
15 minutes on the tredmilll

Gym day 90..91..92...oops forgot to update...

90 was on Monday, worked chest and triceps..

Chest

4 sets of bench press, 40 kgs for 12 reps, 60 kgs for 10 reps, 80 kgs for 8 reps, 20 kgs for 10 reps.

3 sets of flys, 12.5 kgs for 10 reps

3 sets of chest press, 40 kgs for 15 reps, 60 kgs for 10 reps, 40 kgs for 12 reps.

Triceps

4 sets of pushdowns, 40 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 10 reps 85 kgs for 10 reps.

4 sets of tricep extensions, 25 kgs for 10 reps, 20 kgs for 10 reps, 20 kgs for 10 reps, 20 kgs for 8 reps.

2 set of tricep machine extensions, 40 kgs for 10 reps.

91 was done on Tuesday..

Back

3 sets of pulldowns, 50 kgs for 10 reps, 70 kgs for 10 reps, 84 kgs for 10 reps.

3 sets of high machine rows, 80 kgs for 10 reps, 100 kgs for 10 reps, 100 kgs for 10 reps.

3 sets of seated rows, 63 kgs for 10 reps, 70 kgs for 10 reps, 77 kgs for 4 reps.

Shoulders

3 sets of shoulder press, 25 kgs for 10 reps, 30 kgs for 10 reps, 35 kgs for 10 reps.

3 sets of upright rows, 40 kgs for 10 reps, 50 kgs for 10 reps, 50 kgs for 10 reps.

3 sets of cable raises, 25 kgs for 10 reps followed by 15 kgs plate for 10 reps.

3 sets of seated shrugs followed by standing shurgs, 30 kgs for 10 reps followed by 20 kgs for 10 reps.

92 was today, worked BICEP!!

1 set of cable curls, 25 kgs for 40 reps.

3 sets of bicep curls, 26 kgs for 8 reps, 22 kgs for 8 reps, 20 kgs for 8 reps.

3 sets of high cable double bicep curls, 10 kgs for 10 reps, 12.5 kgs for 10 reps, 12.5 kgs for 6 reps followed by 5 kgs for 6 reps.

2 sets of seated hammer curls, 12.5 kgs for 10 reps.

Gym Day 84..ARMS!!!

On Wednesday the 16th I worked my guns...Lefts 16 inches, right is 16.5 FYI lol...looking to get to 17 then I will be happy.

Triceps

4 sets of push downs, 30 kgs for 30 reps followed by 45 kgs for 10 reps, 60 kgs for 10 reps, 65 kgs for 10 reps, 70 kgs for 8 reps.

2 sets of kick backs, 12.5 kgs for 12 reps, 14 kgs for 8 reps.

2 sets of over head single arm dumbbell extensions, 14 kgs for 10 reps, 16 kgs for 8 reps.

2 sets of double arm over head db extensions, 18 kgs for 10 reps, 22 kgs for 10 reps.#

Biceps

1 set of cable curls, 25 kgs for 30 reps.

3 sets of dumbbell curls, 22 kgs for 10 reps, 24 kgs for 8 reps, 18 kgs for 10 reps.

4 sets of high cable double arm bicep curls, 12.5 kgs for 10 reps, 15 kgs for 8 reps, 10 kgs for 10 reps, 8 kgs for 10 reps.

2 sets of concentration curls, 16 kgs for 8-10 reps.

Gym Day 80 and 81...

On Monday I worked Chest and Triceps...

Chest

1 set of chest press and pec dec, 20 reps with 30 kgs.

3 sets of dumbbell bench press, 24 kg dbs for 12 reps, 26 kgs for 12 reps, 28 kgs for 12 reps.

2 sets of incline dumbbell press, 20 kgs for 10 reps, 22 kgs for 10 reps.

3 sets of incline flys, 12 kgs for 10 reps.

3 sets of cable crossovers, 12.5 kgs for 10 reps, 15 kgs for 10 reps.

Triceps

4 sets of pushdowns, 55 kgs for 10 reps, 65 kgs for 10 reps, 75 kgs for 10 reps, 85 kgs for 8 reps.

2 sets on the tricep machine, 30 kgs for 10 reps.

Today worked Shoulders and biceps.

Shoulders

1 set of lateral raises and front raises, 15 reps each with 8 kg dumbbells.

4 sets of arnold presses, 14 kgs for 10 reps, 20 kgs for 10 reps, 22 kgs for 10 reps, 24 kgs for 7 reps.

3 sets of lateral raises, 12 kgs for 10 reps, 8 kgs for 14 reps, 10 kgs for 10 reps.

1 set of rear delt raises, 10 kgs for 10 reps.

2 sets of rear delt machine, 35 kgs for 15 reps, max weigth for 9 reps.

Biceps

1 set of cable curls, 20 kgs for 25 reps.

3 sets of dumbbell curls, 24 kg for 7 reps, 20 kg for 8 reps, 16 kg for 10 reps.

3 sets of double arm high cable curls, 12.5 kgs for 10 reps, 15 kgs for 7 reps, 17.5 kgs for 4 reps(followed by 10 kgs to 10.

1 set of concentration curls, 16 kgs for 10 reps.

Gym Day 75..Back and Biceps...

Day off work today, me and my mate went to my gym for a workout, was pretty decent, played badminton after. NOT a good idea when you have destroyed your arms in the gym.

Back

- 2 sets of machine lat pulldowns, 20kgs for 10 reps, followed by 30 kgs for 10 reps, then 40 kgs for 19 reps. Did this all twice.

- 3 sets of pull ups, 13 reps, 8 reps, 10 assisted reps.

- 3 sets of seated rows, 65 kgs for 10 reps, 75 kgs for 10 reps, 85 kgs for 8 reps.

- 2 sets of lat pulldowns, 65 kgs for 10 reps, 70 kgs for 10 reps

- 2 sets of lower back extensions, 35 kgs for 12 reps, 45 kgs for 10 reps.

Biceps

-3 sets of bicep curls followed by hammers, 20 kgs for 10 reps followed by 12 kgs for 8 reps. 20 kgs for 7 reps followed by 12 kgs for 6 reps. 16 kgs for 8 reps followed by 12 kgs for 6 reps.

-3 sets of cable curlm 10-12 reps.

-2 sets of high double bicep curls, 10 kgs for 10 reps, 12.5 kgs for 10 reps.-

Gym Day 75 and 76...

Last wednesday worked Back and Biceps

Back

4 sets of pull ups

3 sets of pull downs

3 sets of seated rows

2 sets of cable rows

Biceps

3 sets of dumbbell curls, followed by hammer curls

3 sets of high cable double bicep curls

2 sets of cable cruls

1 set of machine curls

Monday I worked Chest and Triceps

Chest

5 sets of chest press, started with a 15 reps of 25 kgs, followed by 10 with 35 and 5 reps with 45. Then did 4 working sets, 63 kgs for 12 reps, 70 kgs for 10 reps, 77 kgs for 10 reps and 81 kgs for 8 reps.

4 sets of pec dec, 63 kgs for 12 reps, then 2 sets of 70 kgs for 10 reps, then 56 kgs for 10 reps.

3 sets of incline chest press, 40 kgs for 10 reps.

Triceps

5 sets of pushdowns, 45 kgs for 15 reps, 55 kgs for 10 reps, 65 kgs for 10 reps, 75 kgs for 10 reps, 85 kgs for 18 reps (cheating form).

3 sets of overhead rope extensions, 35 kgs for 10 reps, 40 kgs for 8 reps, 45 kgs for 6 reps.

3 sets of seated tricep extensions, 35 kgs for 12 reps, 45 kgs for 10 reps, 45 kgs for 8 reps.

Gym Day 72..Back and Biceps..

So yesterday did my Back and Bicep work out at work. I've already changed my routine and gone for Back and Biceps rather then a arms day on a Friday..it just hurts to much lol. From now on I need to specify where I worked out as the weights change depending on that. Not sure why the cable machines at work are sooo different. Anywho here goes...

Back

- Warm up, machine lat pulldowns, 20 kgs for 15 reps, followed by 35 kgs for 15 reps, followed by 50 kgs for 10 reps.

- 2 sets of pull-ups, 12 reps, 9 reps.

- 2 sets of palms facing pull ups, 8-10 reps

- 3 sets of pulldowns, 60 kgs for 12 reps, 70 kgs for 10 reps, 80 kgs for 6 reps, dropped weight till I did 12 reps. (all very slow and controlled)

- 2 sets of seated rows, 60 kgs for 12 reps, 75 kgs for 8 reps

- 3 sets of cable rows, 50 kgs for 10 reps, 55 kgs for 10 reps, 60 kgs for 8 reps

- 3 sets of lower back extentions, 35 kgs for 12 reps, 40 kgs for 8 -10 reps

Biceps

- 3 sets of dumbbell curls, followed by hammer curls, 24 kgs for 8 reps, followed by 10 kgs for 8 reps. 20 kgs for 8 reps, followed by 10 kgs for 8 reps. 16 kgs for 10 reps, followed by 12 kgs for 6 reps.

- 3 sets of high cable double bicep curls, 10 kgs for 12 reps, 12.5 kgs for 8 reps, 15 kgs for 6 reps, dropped weight to make it to 12.

- 1 set of cable bar curls, 20 kgs for 12 reps.

1- set of seated machine curls, 15 kgs for 12 reps.

Gym Day 70..arms

This was on friday 16th

Triceps
4 sets of push downs, 8-10 reps
3 sets of tricep extensions, 8-10 reps
2 sets of barbell tricep extensions, 8-10 reps
2 sets of kick backs, 8-10 reps

Biceps
4 sets of preacher curls, 8-10 reps
3 sets of dumbbell curls, 8-10 reps, each set followed by hammers
2 sets of concentration curls, 8 reps

Gym day 67..Triceps..Biceps..Traps..

Went to the gym after work on Friday. After a long ass day at work where I started at 6.30 and we had no change in our tills so any transaction had me worried..I was just waiting for someone to spend 1.10 and give me a £20 note..but I managed it. Anywho after the longness I reallly didn't feel like going, but its when you slack off that you lose all that you've worked for so I powered through.

Triceps

- 4 sets of pushdowns, warm up set with 30 kgs for 20 reps, 55 kgs for 12 reps, 65 kgs - for 10 reps, 75 kgs for 10 reps

- 3 sets of over head cable extensions, 30 kgs for 14 reps, 40 kgs for 10 reps, 50 kgs for 8 reps

- 2 sets of dumbbell tricep extensions, 20 kg dumbbell for 8-10 reps

- 2 sets of kickbacks, 12 kg dumbbells for 10 reps, 14 kg for 8 reps

Biceps

- 4 sets of dumbbell curls followed by hammer curls, warm up set 12 kgs db's for 20 reps, 22 kg dumbbells for 10 reps followed by 10 kg hammers for 10 reps, 22kgs curls for 9 reps followed by 9 reps of hammers with 10 kgs, 18 kg curls followed by 10 kg hammers for 8 reps.

- 3 sets of single arm dumbbell preacher curls, 14 kg dumbbells for 8-12 reps

- 3 sets of high double arm cable curls, 12.5 kgs for 10 reps, 12.5 kgs for 8 reps, 10 kgs for 8 reps

Traps

- 3 sets of dumbbell shrugs with 28 kg dumbbells for 8-12 reps

Gym Day 64..Back and Biceps...

Back

3 sets of Pull-Ups, 15 reps, 9 reps, 6 reps

4 sets of Pulldowns, 50 kgs for 12 reps, 70 kgs for 10 reps, 70 kgs for 8 reps, 70 kgs for 6 reps

3 sets of Low Cable Rows, 40 kgs for 10 reps, 50 kgs for 8 reps, 45 kgs for 8 reps

3 sets of Seated Rows, 50 kgs for 10 reps, 65 kgs for 8 reps, 70 kgs for 8 reps

Biceps

3 sets of Bicep Curls, 20 kgs db's for 10 reps, 20 kgs for 8 reps, 18 kgs for 8 reps

3 set of High Cable Double Biceps curls, 12.5 kgs for 10 reps, 15 kgs for 8 reps, 10 kgs for 9 reps

2 sets of Cable Barbell curls, 20 kgs for 8 reps, 20 kgs for 8 reps

2 sets of Cable curls, 25 kgs for 10 reps, 25 kgs for 8 reps

Gym Day 62 and 63...

Thursday worked Back and Biceps

Back

3 sets of pullups, 8-10 reps

3 sets of pull downs, 8-10 reps, max weight 75 kgs

3 sets of low rows, 10 reps, max weight 70 kgs

3 sets of dumbbell rows, 30 kgs for 7 reps, 26 kgs for 8 reps for 2 sets

Biceps

1 set of cable curls, 25 kgs for 15 reps

3 sets of dumbbell curls, 20 kgs for 10 reps, for 2 sets then 18 kgs for 8-10 reps

3 sets of high cable double bicep curls, 10 nkgs for 10 reps, 12.5 kgs for 10 reps, 12.5 kgs for 8 reps

2 sets of cable curls, 25 kgs for 10 reps,

2 sets of seated hammer curls, 12 kgs for 10 reps

Friday I worked Chest

Chest

5 sets of chest press, 15 reps for 15 reps, 30 kgs for 10 reps, 45 kgs for 10 reps, 60 kgs for 10 reps, 80 kgs for 3 reps

3 sets of cable crossovers, 10 kgs for 10 reps, 12.5 kgs for 10 reps for 2 sets

3 sets of incline flys (30%) 12 kgs for 10 reps,

3 sets of incline flys twisting my wrist on the way down, 14 kg for 10 reps

3 sets of incline flys, palms down, 14 kgs for 10 reps

3 sets of incline flys (50%), 12 kgs for 10 reps

3 sets of pullovers, 20 kgs for 10 reps, 28 kgs for 10 reps

2 sets of cable bench press, 40 kgs for 6-8 reps

I then did a load of random exercises testing out my maxes, was fun, but now I'm in serious pain.

Gym Day 60 and 61...

This was for Thursday (chest/ triceps) and Friday (back/ biceps)...

Chest

2 warm up sets of upper chest press, 20 kgs for 20 reps

3 sets of flat bench press, 60 kgs for 6-10 reps

3 sets of upper chest press, 40 kgs for 12 reps, 50 kgs for 10 reps, 50 kgs for 8 reps

3 sets of incline dumbbell flys, 12.5 kgs for 10 reps

2 sets of pec dec, 56 kg for 10 reps, 63 kgs for 8 reps.

Triceps

3 sets of pushdowns, 65 kgs for 12 reps, 70 kgs for 10 reps, 75 kgs for 8 reps

3 sets of overhead rope extensions, 40 kgs for 12 reps, 50 kgs for 10 reps, 55 kgs for 6 reps

2 sets of kickbacks, 12.5 kgs for 10 reps

Back

2 warm up sets of pulldowns, 30 kgs for 20 reps, 35 kgs for 15 reps

3 sets of pull ups, 8-10 reps

3 sets of high seated rows, 80 kgs for 10 reps, 100 kgs for 8 reps, 100 kgs for 7 reps

3 sets of single arm dumbbell rows, 28 kgs for 8-10 reps

3 sets of pulldowns, 56 kgs for 10 reps, 63 kgs for 8 reps, 70 kgs for 6 reps

Biceps

3 sets of barbell curls, 30 kgs for 10 reps, 35 kgs for 10 reps, 35 kgs for 8 reps

3 sets of preacher curls, 40 kgs for 10 reps, 45 kgs for 8 reps, 50 kgs for 6 reps

2 sets of dumbbell curls, 20 kgs for 8 reps followed by 12.5 kg hammer curls

Gym Day 58 and 59...

This was last week Thursday and Friday, worked Chest, Triceps, Back and Biceps...

Chest

1 set chest press, 20 reps

3 sets of incline dumbbell bench press, 10 reps

3 sets of incline dumbbell flys, 10 reps

3 sets of pec dec, 10 reps

Triceps

3 sets of pushdowns

3 sets of kickbacks

Back

3 sets of pull ups, 8-10 reps

3 sets of pull downs, 70 kg for 10 reps, 75 for 8, 80 for 6 (all involved drop sets)

3 sets of seated rows, 10 reps

3 sets of upper back rows,

3 sets of lower back extensions

Biceps

3 sets of dumbbell curls, 18 kgs for 10 reps, 18 kgs for 8 reps, 14 kgs for 10 slow reps.

3 sets of double arm high cable curls, 8-10 reps

3 sets of hammer curls, 12 kgs for 10 reps.

Gym Day 55, 56 and 57 lol...

Day 55 worked back and biceps, this was last week so i dont remember well...

Back

2 sets of upper back rows

5 sets of pulldowns

3 sets of seated rows

3 sets of single arm bent over rows

3 sets of lower back extenisons

Bicep

2 sets of cable curls

3 sets of bicep curls followed by hammer curls

3 sets of machine curls

3 sets of high double bicep cable curls

2 sets of hammer curls

Day 56

Chest

2 sets of chest press

3 sets of incline dumbbell press, followed by incline flys

1 set of incline flys

3 sets of cable crossovers

3 sets of pec dec

Shoulders

3 sets of arnold press, followed by side raises

3 sets of shoulder press

3 sets of rear delt extensions

Day 57

Back

5 sets of pulldowns

3 sets of seated rows

3 sets of dumbbell bent over rows

1 sets of upper back rows

3 sets of lower back extenisons

Biceps

2 sets of cable curls

3 sets of dumbbell curls, followed by hammer curls

3 sets of double arm cable bicep curls

3 sets of concentration curls

Triceps

3 sets of pushdowns

3 sets of kick backs

1 set of overhead tricep extensions

Gym Day 55..Back and Biceps..

Again worked out at my gym at work, so not the ideal setting, but I got the job done.

Back

2 set of upper back rows, seemed to work my rear delts mostly.

5 set of seated rows, 25 kgs for 15 reps, 25 kgs for 15 reps, 70 kgs for 10 reps, 75 kgs for 10 reps, 70 kgs for 8 reps.

3 sets of pulldowns, 70 kgs for 10 reps, 75 kgs for 6 reps, 65 kgs for 10 reps.

3 sets of bent over rows, 26 kgs dumbbells for 10 reps.

3 sets on the lower back machine (really good exercise).

Biceps

2 sets of cable curls, 20 kgs for 15 reps.

3 sets of dumbbell curls, 18 kg dumbbells for 10 reps, followed by hammer curls with 8 kg dumbbells.

2 sets of cable curls, not sure of the weight as the machines are weird.

3 sets of high cable double bicep cables, 20 kgs for 10 reps.

2 sets of machine curls, 45 kgs for 8 reps

2 sets of hammer curls with 14 kg dumbbells for 8 reps.